4/22/2019

AM 
A. Snatch Pull; 3x3; rest 2min 
195lbs for each set

B. Pause at knee Squat Snatch; 10 singles 
10 @ 155lbs

C. Back Squat; 5x5; rest 2min 
265lbs for each set


EMOM for 12 Minutes:
1st- 4 Squat Clean @ 65-75% 
2nd- AMRAP C2B in 20 seconds 
3rd- 40 second AB @75% effort
Got 12, 125, 12, and 10 (6/4) C2B respectively, for each AMRAP. My lats and arms blew up pretty quickly on these


EMOM for 12 Minutes:
1st- 10Tng Power Snatch (75#. Fast / UB reps - if speed slows the set ends)
2nd- AMRAP Ring Muscle Ups in 20 Seconds 
3rd- 200m Row @85% effort
The power snatches into muscle ups were very difficult, and I was having a tough time getting 10 UB reps on the power snatches. For the MU I got 5, 4, 3, and 4. I rowed at a 1:48/500m pace


EMOM for 12 Minutes:
1st- 12 UB Thrusters @ 95lbs 
2nd- :10 AB @100% effort 
3rd- 30 sec BFB 
I got 8, 9, 9, and 10 BFB on each AMRAP

PM
A1. Strict HSPUs; 6 reps x 3 sets; rest 30 seconds 
A2. Kipping HSPUs; 8 reps x 3 sets; rest 30 seconds 
A3. HRPUs; 10 reps x 3 sets; rest 3min 
A1-A3 done

B1. Strict Weighted Pull-ups; 4 reps x 2 sets; rest 30 seconds 
Used two 20lbs weight vests for these
B2. Hand Over Hand Sled Drag; 75' AFAP x 2 sets; rest 3min 
Done